6-19-19 Front Squat Wave 2

18
Jun

6-19-19 Front Squat Wave 2

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up, Perform with 1 Light Kettlebell:

30 Seconds Each:

Side Lunges

Slow Air Squats

Hamstring Scoops

Russian Kettlebell Swings

Active Samson

Kettlebell Goblet Squats

Kettlebell Strict Press (Right Arm)

Kettlebell Strict Press (Left Arm)

Movement Prep:

5 Kettlebell Deadlift

5 Russian Kettlebell Swings

5 Kettlebell Swings

Warm-up (No Measure)

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Front Squats

5 Stiff Legged Deadlifts

Warm-up (No Measure)

Mobility / Stretching:

Ankle Stretch (1 Min/Side)

Kettlebell Squat Hold (1 Min)

Weightlifting

Front Squat (1 X 3 @ 65%, 1 X 3 @ 75%, 1 X 3+ @ 85%)

Metcon

Metcon (No Measure)

Workout Rehearsal:

1 Round:

5 Front Squats

5 Kettlebell Swings

100 Meter Run

Metcon (Time)

For time:

21 – 15 – 9

Front Squat 115/80#

Kettlebell Swings 53/35#

400 Meter Run
RX+: 135/95#, 70/53#